Want to torch 100 calories in just 10 minutes? (Or 200 in 20?) Hop to it!The following high-energy exercises from trainer Sean Burch, author of Hyperfitness (Avery), melt fat fast while toning all over. Do each move in quick succession, up to five times a week. Then jump at the chance to show off your sexy body.

Pop-up Start on all fours, knees under hips, wrists under shoulders. In a single, quick-fire movement, contract abs, push off floor with hands and jump to feet. Finish with knees bent, arms raised out front at shoulder height, palms down. Return to kneeling; repeat for one minute.

Works shoulders, arms, back, abs, butt, legs

Pogo stick Stand with feet apart, arms down and knees slightly bent. Contract abs and quickly push off toes, bursting up with feet and wrists flexed. Land softly on balls of feet with knees slightly bent. Repeat for one minute.

Works abs, butt, legs

Hurdler hopStand with feet together, elbows bent 90 degrees. Engage abs and hop from one foot to the other, raising leg up and out to side as you bend it. Allow arms to move freely to help balance. Continue for one minute.

Works arms, abs, butt, legs

Carioca Stand with left foot diagonally behind right leg, heel lifted so left toes face right heel; raise arms out to sides at shoulder level. Step left foot left, so feet are hip-width apart. Step right foot left, diagonally behind left leg. Step to left again with left foot, so legs are hip-width apart. Step right foot left, diagonally in front of left leg to return to start. Move arms freely to help balance. Quickly take 10 of these steps, then reverse direction. Continue for one minute, finding a rhythm.

Works arms, butt, legs

Tush tuck Lie faceup with knees bent, feet flat on floor and arms straight up. Contract abs and quickly roll up to standing. Then jump up and kick heels up and behind you toward butt. Land with knees slightly bent and return to start. Repeat for one minute.

Flutter kick Lie faceup. Squeeze abs and butt as you alternately kick right leg and left leg quickly up toward ceiling. Repeat for one minute.

Works back, abs, butt, hips, legs

The straddlerStand with left knee bent and right leg extended to right, elbows bent 90 degrees. Engage abs, then push off left foot and lift up vertically, driving right knee up. Land softly on right leg with left leg extended to left side. Immediately repeat on other side, quickly alternating for one minute.

Works abs, butt, hips, legs

Getting jiggy Stand with feet hip-width apart, arms overhead. Hop on left foot, bending right knee to bring up right foot as you reach left hand toward right ankle to tap it. Hop onto right foot, bending left knee to tap left ankle with right hand. Repeat for one minute.

Works arms, abs, butt, legs

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